Here's how to do it the Anger Meditation.

(For background on this meditation, see The Anger Meditation, Part 1.)

You must first pledge not to express or act on your anger for the duration of this exercise, and for a little while afterward. The reason for this is that this technique might make you feel even angrier for a while. It helps you to become more conscious of your anger, and this means that the anger is coming a bit closer to the surface.

Here are the steps: